Integral Planking

Welcome to the first workout of the '5 Minute Plank Challenge'! This is a fundamental core workout to get you started in the right direction! If any of the exercises are too difficult you can always do them in a kneeling position. This is the first step towards your goal of a 5 minute plank.

Exercises

设置 1 : 2 个回合

Elbow Plank

40 秒

Rotating Elbow Plank

40 秒

Rest

20 秒

Half Side Planks

40 秒

Side Plank Dips

40 秒

Rest

20 秒

Extended Plank Hold

40 秒

Plank Bird Dog

40 秒

Rest

35 秒

设置 2 : 1 个回合

Plank

1 分钟 30 秒

相关锻炼

Plank Challenge I

8 分钟 15 秒, 中度

Workout I (longer)

4 分钟, 激烈

Multi-Plank Challenge

6 分钟, 激烈

Plank Challenge II

12 分钟 35 秒, 中度

10-Min Plank Challenge

10 分钟, 激烈

Hella Planks

12 分钟 10 秒, 中度